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Peppermint vs. Bran — In-Depth Nutrition Comparison

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How are peppermint and bran different?

  • Peppermint is higher than bran in vitamin A, iron, vitamin C, copper, folate, calcium, fiber, vitamin B2, potassium, and vitamin B3.
  • Peppermint covers your daily need for vitamin A, 85% more than bran.
  • Peppermint has a higher glycemic index (70) than bran (56).

Peppermint, fresh and Oat bran, cooked types were used in this article.

Infographic

Peppermint vs Bran infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +2330%
Contains more PotassiumPotassium +518.5%
Contains more IronIron +477.3%
Contains more CopperCopper +398.5%
Contains more ZincZinc +109.4%
Contains more ManganeseManganese +22%
Contains more PhosphorusPhosphorus +63%
Contains less SodiumSodium -96.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Bran
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +682.4%
Contains more Vitamin B3Vitamin B3 +1084.7%
Contains more Vitamin B5Vitamin B5 +55.8%
Contains more Vitamin B6Vitamin B6 +416%
Contains more FolateFolate +1800%
Contains more Vitamin B1Vitamin B1 +95.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Peppermint Bran DV% diff.
Iron 5.08mg 0.88mg 53%
Vitamin C 31.8mg 0mg 35%
Copper 0.329mg 0.066mg 29%
Folate 114µg 6µg 27%
Vitamin A 212µg 0µg 24%
Calcium 243mg 10mg 23%
Fiber 8g 2.6g 22%
Vitamin B2 0.266mg 0.034mg 18%
Selenium 7.7µg 14%
Potassium 569mg 92mg 14%
Magnesium 80mg 40mg 10%
Vitamin B3 1.706mg 0.144mg 10%
Manganese 1.176mg 0.964mg 9%
Vitamin B6 0.129mg 0.025mg 8%
Phosphorus 73mg 119mg 7%
Vitamin B1 0.082mg 0.16mg 7%
Zinc 1.11mg 0.53mg 5%
Vitamin B5 0.338mg 0.217mg 2%
Calories 70kcal 40kcal 2%
Protein 3.75g 3.21g 1%
Sodium 31mg 1mg 1%
Carbs 14.89g 11.44g 1%
Monounsaturated fat 0.033g 0.291g 1%
Polyunsaturated fat 0.508g 0.339g 1%
Fats 0.94g 0.86g 0%
Net carbs 6.89g 8.84g N/A
Saturated fat 0.246g 0.163g 0%
Tryptophan 0.058mg 0.057mg 0%
Threonine 0.154mg 0.086mg 0%
Isoleucine 0.154mg 0.114mg 0%
Leucine 0.281mg 0.235mg 0%
Lysine 0.161mg 0.13mg 0%
Methionine 0.053mg 0.057mg 0%
Phenylalanine 0.191mg 0.155mg 0%
Valine 0.187mg 0.165mg 0%
Histidine 0.075mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +16.8%
Contains more CarbsCarbs +30.2%
Contains more OtherOther +261.2%
~equal in Fats ~0.86g
~equal in Water ~84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Poly. FatPolyunsaturated fat +49.9%
Contains less Sat. FatSaturated fat -33.7%
Contains more Mono. FatMonounsaturated fat +781.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.